Well done, John! 
Thanks Nik, as I put it was real weird. If someone had told me an hour before the race I would PB by over 1/2 a second I would have LOL.
Sleep
7 better hours
Box squat
2 mins rest
70 x 3, 80 x 3, 90 x 3
3mins rest
100 x 5s x 3r
DE BOR
60 sec rest
60 x 5s x 3r
Iron cross
90 sec rest
5 plates x 3s x 12r
Bulgarian squat
90 sec rest
22db x 2s x 5r
Chins
90 sec rest
2s x 5r
20 min plod
sore / tight calves 
Rating
6
crappy run pulled it back. 
Good race John.
One thing you might notice with sleep, is that the day off the bad sleep, you just might still be able to run ok, but after 2days of bad sleeep, you should feel pretty darn crap. And, if the 2nd night you manage a particually good sleep, you should still be fine. So, if the bad sleeps are only every now and then, there should be not much to worry about. If your getting multipale bad sleeps in a row, then bad news.
I bet you already know that.
I’ll be hoping for some ok conditions and a decient slippery time for the next short races.
yeah, it will be really interesting to see what you can pull off for 200m when you are fresh instead of coming off a 400m as you always seem to be. That will be very telling for what your current potential at 400m is.
Great minds think alike 
will also be good to catch up with Raps providing he gets there.
Wed 6 December
Sleep
8 great hours
Bold you are right re the sleep but lately it has been pretty bad quality and I haven’t felt like I have been gaining. It helps that as at last weekend we now have our house pretty much sorted. We didn’t have a kitchen and the place was a mess for about 8 weeks. Apart from the carpet and lino in the kitchen it is pretty much done
Track
4 x ins & outs 8 mins rest between
rest 15 mins
300m @ 46.69 :eek:
ran pretty hard but not flat out thought it would be around 49
rest 5 mins
300m @ 48.35 :eek:
Was REALLY surprised at the times as legs were still quite heavy from weights on Monday. Warm sunny night helps
Rating
8
Sleep
6 1/2 hours
barking dog at 1.30am :mad: was awake for around 90 mins
Long Hills
10 x with 3 1/2 mins between as that was time it took to walk down all between 94 & 99 sec.
Bench
2 mins rest
52 x 3, 60 x 3, 66 x 3
3 mins rest
75 x 5s x 3r
Hang snatch
60 sec rest
40 x 5s x 3r
SB reverse hyper
90 sec rest
20 x
Standing db press
90 sec rest
17db x 2s x 5r
Overhead squat
90 sec rest
35 x 2s x 5r
Abs
10mins x various 30 sec on 30 sec off
prones x 2 mins
Recovery
bath
Rating
7
Sweet…
How did you feel after that? totally destroyed, or not too bad? Thats also a long time, 1.5min! Ouch.
Not too bad, it was sort of like tempo but as overtime rather than over distance legs weren’t too beat up. Intention is to build up to where they are all with jog down recoveries and the up runs are all within that range…that will take time
Sleep
6 1/2 ok hours
Race
400m @ 64.98
Hadn’t planned on racing but Children’s was canceled due to it absolutely pissing down. Went to work for 3 1/2 hours then to track. Treated it purely as a training session and had not much expectation due to big training week and another strong headwind along back straight :mad: (3.5ish ).
rest 30 minutes
300 (48.91) + 4 x 60m with walkback recovery
How ya like dem apples KK? 
Hang Powerclean
rest 2 mins
50 x 3, 55, 3
Power clean
60 x 3
3 mins rest between
65 x 5s x 3r
DE Box squat
60 sec rest
70 x 5s x 3r
Incline db bench
90 sec rest
22db x 12, 10, 8
Overhead squat
90 sec rest
35 x 2s x 5r
Lunge
90 sec rest
50 x 2s x 5r
Abs
10 mins x various 30 sec on 30 sec off
prones x 2 mins
Recovery
contrast shower
Rating
7
Work do tonight…pizza …lots of it
Liam and I went and saw Casino Royale last night. Enjoyed the more serious turn they have made with Bond. Less fluff and gadgets, no where near as many cheesey lines. Found the storyline a bit hard to piece together though. If it wasn’t a Bond movie you would leave a bit disappointed but overall worth seeing.
Daniel Craig had definitely bulked up but looked disproportionate IMHO definite signs of a GH gut.
Good work so far, keep it up.
Thanks, still a hell of a long way to go though.
Sun 10 December
Sleep
6 1/2 hours.
Late to bed …well for me anyway
On grass in trainers
20 x 200m with 90 sec rest
Very easy runs only got time for first run before my watch crapped out :mad: it was 48 something and all felt same pace.
Recovery
lawns, then later bath and foam roller.
Rating
7
Sleep
8 hours
man I was stuffed last night.
Box squat
2 mins rest
70 x 3, 80 x 3, 90 x 3
3mins rest
100 x 5s x 3r
DE BOR
60 sec rest
60 x 5s x 3r
Iron cross
90 sec rest
7 1/2 plates x 3s x 8r
Bulgarian squat
90 sec rest
22db x 2s x 5r
Chins
90 sec rest
2s x 5r
20 min jog
progressed to a jog this week
Rating
7
Sleep
7 hours
Hills
walkback between reps, 5 mins between sets
1s x 10r x 10m
2s x 5r x 20m
3s x 3r x 30m
Rating
7
great box squatting there man. What height do you set your box to?
Another great exercise that ive started playing with is bottom up squats. Set the pins in your rack so the bar rests on your shoulders and your legs are parallel. Then just squat up, front or back. Its a great way i think of adding a few kilos. You can also do holds about an inch abouve parallel. Isometrics sort of.
i’ve started to do this with my bench and playing with it on my squat. I think it could be good for a change.
oh and 20 min jog - yeuch!!! Ive to do a 10 mile run on stephens day for charity. I hate long distance. my back siezes up!! you’re a better man than me 
let’s not get silly here that is only 100kg. I use a tool box and will measure it tonight 14" (35.5cm) rings a bell but I have stubby legs :o
I have done bottom start squats before so know what you are talking about.
I am actually going to change my squats to
Day 1 DE box 5s x 3
Day 2 ME Squat (med stance no box) 5s x 3
Day 3 RE Oly 3s x 12,10, 8
Re the jog, it was no more than that. The past few weeks have been like…hmmm… you know in movies how you see convicts with leg shackles? …yeah well imagine them trying to run :eek: …that’s been me :o so a jog is a real move up Mind you it is done immediatley after the weights so I’ll use that as an excuse
Sleep
8 so so hours
woke at 4am as smoke alarm battery in our bedroom was low beep…beep…beep :mad: least I got some sleep after that
Tempo
- = 30 sec rest
100+100+100++
100+100+200+100++
100+100+200+200++
100+100+200+100++
100+100+100++
Bench
2 mins rest
52 x 3, 60 x 3, 66 x 3
3 mins rest
75 x 5s x 3r
Hang snatch
60 sec rest
40 x 5s x 3r
SB reverse hyper
90 sec rest
20 x
Standing db press
90 sec rest
17db x 2s x 5r
Overhead squat
90 sec rest
35 x 2s x 5r
Abs
10mins x various 30 sec on 30 sec off
prones x 2 mins
Rating
8
Sleep
6 1/2 hours
Races
100m @ 14.3 (wind -0.5) :mad: wind
Got to run with the guns…great …top 4 placings
10.72, 10.9, 10.91, 11.00…guy before me ran 12.
200m @ 29.47 :eek: :mad: don’t know wind but not great
Races were out of town and went on bus for 3 hours, wish I could use that as an excuse
Times were a REAL shock and disappointing but confirm my thoughts I need more speed work (and a decent rest, which I will take on holiday in a couple of weeks). For comparison last 100m / 200m races were October 14
100m @ 14.38 (-3.3)
200m @ 29.26 (-3.9)
shit 2 weeks ago I ran 200m in 29.63 (-2.3) 60mins after I had run a 400m :rolleyes:
Rating
5
at least it was nice to get outta town and have a warm calm day Saw some impressive performances including a 3000m where first 9 were under 9 mins, top 3 ran 8.19.7, 8.20.19 8.20.32.
EDIT wind for 200m was -0.9.
Think of that 400m PB 2 weeks ago - good result ! Took over 3 secs off your last time.
Maybe you built up your endurance for that and lost a bit of raw speed.
IMHO 200/400 is a more difficult double than 100/200. If you excel in one (400) maybe you lose a bit in the other (200).
Without doubt.
I also think the year is catching up with me, I was absolutely stuffed yesterday :o will see how I feel later today as considering having a complete break till Wed :eek: when we have a work 400m race at lunch time
To clarify my 400m from a couple of weeks ago improved PB by 0.65sec and was 2.5 sec improvement from March. I also always do 400m before 200m, I’m a glutton for punishment but not that much of one